Figs vs. Asparagus
Nutrition comparison of Figs and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
figs
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in figs and asparagus:
- Both asparagus and figs are high in dietary fiber and potassium.
- Asparagus has 3.9 times less carbohydrates than fig.
- Asparagus has 73% less calories than fig.
- Asparagus has more thiamin, riboflavin, niacin and folate.
- Asparagus has signficantly less sugar than fig.
- Asparagus is a great source of iron.
USDA sources for nutritional information: Figs (Figs, raw) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Asparagus has 73% less calories than fig - asparagus has 20 calories per 100 grams and fig has 74 calories.
For macronutrient ratios, figs is much lighter in protein, much heavier in carbs and similar to asparagus for fat. Figs has a macronutrient ratio of 4:93:3 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Figs | Asparagus | |
|---|---|---|
| Protein | 4% | 34% |
| Carbohydrates | 93% | 61% |
| Fat | 3% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Asparagus has 3.9 times less carbohydrates than fig - asparagus has 3.9g of total carbs per 100 grams and fig has 19.2g of carbohydrates.
The carbs in asparagus are made of 53% dietary fiber and 47% sugar, whereas the carbs in figs comprise of 85% sugar and 15% dietary fiber.
dietary fiber
Both asparagus and figs are high in dietary fiber. Fig has 38% more dietary fiber than asparagus - asparagus has 2.1g of dietary fiber per 100 grams and fig has 2.9g of dietary fiber.
sugar
Asparagus has signficantly less sugar than fig - asparagus has 1.9g of sugar per 100 grams and fig has 16.3g of sugar.
Protein
protein
Asparagus and figs contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and fig has 0.75g of protein.
Fat
saturated fat
Both asparagus and figs are low in saturated fat - asparagus has 0.04g of saturated fat per 100 grams and fig has 0.06g of saturated fat.
Vitamins
Vitamin C
Asparagus has 180% more Vitamin C than fig - asparagus has 5.6mg of Vitamin C per 100 grams and fig has 2mg of Vitamin C.
Vitamin A
Asparagus has 443% more Vitamin A than fig - asparagus has 38ug of Vitamin A per 100 grams and fig has 7ug of Vitamin A.
Vitamin E
Asparagus and figs contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and fig has 0.11mg of Vitamin E.
Vitamin K
Asparagus has 785% more Vitamin K than fig - asparagus has 41.6ug of Vitamin K per 100 grams and fig has 4.7ug of Vitamin K.
The B Vitamins
Asparagus has more thiamin, riboflavin, niacin and folate. Both figs and asparagus contain significant amounts of pantothenic acid and Vitamin B6.
| Figs | Asparagus | |
|---|---|---|
| Thiamin | 0.06 MG | 0.143 MG |
| Riboflavin | 0.05 MG | 0.141 MG |
| Niacin | 0.4 MG | 0.978 MG |
| Pantothenic acid | 0.3 MG | 0.274 MG |
| Vitamin B6 | 0.113 MG | 0.091 MG |
| Folate | 6 UG | 52 UG |
Minerals
calcium
Fig has 46% more calcium than asparagus - asparagus has 24mg of calcium per 100 grams and fig has 35mg of calcium.
iron
Asparagus is a great source of iron and it has 478% more iron than fig - asparagus has 2.1mg of iron per 100 grams and fig has 0.37mg of iron.
potassium
Both asparagus and figs are high in potassium. Asparagus is very similar to asparagus for potassium - asparagus has 202mg of potassium per 100 grams and fig has 232mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds,
| Figs | Asparagus | |
|---|---|---|
| Quercetin | 5.47 mg | 13.98 mg |
| isorhamnetin | ~ | 5.7 mg |
| kaempferol | ~ | 1.39 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Figs | Asparagus | |
|---|---|---|
| beta-carotene | 85 UG | 449 UG |
| lutein + zeaxanthin | 9 UG | 710 UG |
| alpha-carotene | ~ | 9 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, fig has more linoleic acid than asparagus per 100 grams.
| Figs | Asparagus | |
|---|---|---|
| linoleic acid | 0.144 G | 0.04 G |
| Total | 0.144 G | 0.04 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Figs g
()
|
Daily Values (%) |
Asparagus g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does asparagus or figs contain more calories in 100 grams?Asparagus has 70% less calories than fig - asparagus has 20 calories in 100g and fig has 74 calories.
Is asparagus or figs better for protein?
Asparagus and figs contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and fig has 0.75g of protein.
Does asparagus or figs have more carbohydrates?
By weight, asparagus has 3.9 times fewer carbohydrates than fig - asparagus has 3.9g of carbs for 100g and fig has 19.2g of carbohydrates. the carbs in asparagus are made of 50% dietary fiber and 50% sugar, whereas the carbs in figs comprise of 90% sugar and 20% dietary fiber.
Does asparagus or figs contain more potassium?
Both asparagus and figs are high in potassium. Asparagus is very similar to asparagus for potassium - asparagus has 202mg of potassium in 100 grams and fig has 232mg of potassium.